Friday 11/4/16

A1.Front Squat w/ pause; 2-3 reps x 4 sets, rest 45sec

A2. Single-Arm Trap 3 Raise; 8-10/arm x 4 sets, rest 45sec

A3. Double-Under Practice; 60 seconds x 4 sets, rest 45sec

 

B. In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters (95/65lbs)

20 Pull-Ups

20 Burpees

*Anyone with front rack issues may choose to use KB’s for the thrusters

**There have been individuals who have gotten 6+ rounds of this by themselves with no partner. Their weights were (135/95lbs). That being said It would be swell to see a few teams get into those 6+ rnds using the lower weights listed above.